Unit 8 The Most Beneficial Practices for Me!

I'm kind of having a rough day so I would like to say take these practices and shove them, BUT I know that is not what is best for my integral health.  I'm having a hard time wondering why I care about changing when others in my life don't seem to be making an effort for me.  Why is it that I should change to be more like them, while they just sit there and wait for that to happen?  I am not them, and regardless of how I try to fake it, I'm never going to be.  Shouldn't there be compromises made by both parties?  I know in my head the reason I expect this to happen is because I have been studying mental behavior changes for months, and they have know idea what it is.  I guess it's not fair for me to be upset when I myself didn't think there was a way to change until recently, but my heart just doesn't seem to understand. 

The two practices that I have most enjoyed, and found beneficial are the subtle mind practice and meditation.  I like the subtle mind exercise because it gives you a focal point to concentrate on, such as breathing to help reduce distractions.  It also tells you to acknowledge the distractions and then let them go.  One thing that I find funny about my mind is that if I am ready a really good book or watching a great movie I think a bomb could go off next to me and I would realize, but when I am trying to do homework or truly focus on something every little noise draws my attention.  I also like guided meditation.  I don't do very well with visualization, but when it comes to focusing on someone that is important to me, I have no problems.  I think these are my favorites because they have a lot to do with personal wellness.  My main point of concentration right now is thinking more of myself.  After I have mastered myself, I will practice the loving kindness exercises, and worry about helping others, and how I feel towards them.  The areas that I am going to use for growth are stopping to think before acting.  I think a great way to do this is to count to ten to allow the mind time to process what is going on.  If we snap before we think, we are no where near unity consciousness.  I am also going to practice deep breathing and meditation exercises in the car on my way to and from work.  I think this will allow me to prepare for my day, and unwind on the way home. 

Unit 7 Meeting Asciepius

I really enjoyed this weeks exercise.  The meeting asciepius practice allows for us to visualize an individual that plays an important role in our lives, and use them as our inner healer.  I think this is a great way to gain inner peace because there are obviously reasons that we chose these individuals as our role models.  They probably possess the characteristics that would make us better individuals.  By visualizing the individual and allowing their heart and soul to radiate into us we may be able to improve on some of the characteristics that make them so special.  I think I can continue to make these improvements by visualizing the individual whenever I feel that I need help, and I will be reminded of the person I would like to become. 

As far as the statement, "One cannot lead another where one has not gone himself” (P.477).  I think this means that if you have not experienced a situation or achieved human flourishing then you cannot expect to be able to direct others in how to achieve their goals.  In the health and wellness profession, I believe in order to be taken seriously you need to practice health and wellness yourself.  If I walked into a personal trainers office and they were overweight and snacking on a candy bar I would probably not be likely to heed their advice.  In order for me to benefit from someones advice I need to see how much it has benefited them. I do believe that as health and wellness professionals it is important to show clients we have achieved physical, psychological, and spiritual well-being.  Someone that has been through a situation has more insight into the "bumps in the road" that a person may cross when trying to reach whole body well-being.  For me to continue to improve in these areas I think it is important to continue the exercises that we have been working on, and remembering that there is more to life than ourselves. 

Unit 6 Integral Assessment

Well, I must admit I let the weather get the best of me this weekend.  It was our first beautiful weekend of the Spring, and I kind of let my responsibilities slide to enjoy it.  Hoping this is not a sign of what I am going to have to compete with all summer.  I'm pretty excited because I only have to work four more hours on a Friday this entire year.  Bring on April 15th, I'm ready for my life to become less busy! 

Okay, on to the task at hand, Universal Loving Kindness and the Integral  Assessment.  I was pretty skeptical with the Universal Loving Kindness exercise.  I thought I would have a hard time getting my mind to focus on others, which I know is terrible.  I'm not saying that I don't care what happens to others, but I put a lot of my energy into doing what is best for my family and friends, and I had a hard time imagining helping others achieve health, happiness, and wholeness without ever having any interaction with them.  Then I performed the exercise, and realized that there isn't a person out there that I wouldn't help if they needed it.  I have never met a single one of you, but if there was a way that I could help you achieve wholeness in your life, I would do it in a heartbeat.  I think this practice helps us to see the kind of person that we really are.  We all live hectic lives, but that doesn't mean we wouldn't help someone in need.  Performing this exercise regularly would be a great reminder for me of the person that I really am.  Sometimes we get so caught up in life that we forget what is really important to us, and this exercise helps to brings that out.

The Integral Assessment helps for us to take a look at our lives, and determine the areas that we need to improve.  Let's face it, there is always some area we can improve on.  This assessment focuses on psychospiritual, biological, interpersonal, and worldly aspects of our lives.  When assessing my life I realized my first area for improvement would be the psychospiritual aspect.  My main area of concern is emotional development.  I think the first area that should be focused on is ourselves.  We have learned if you don't truly love yourself, you can't love others.  I feel this is the reason for a lot of my insecurities, and poor judgement.  I haven't felt worthy of the love and attention that I receive, and therefore don't accept compliments or help very well.  I am really making improvements in this area, and after becoming more physically active, eating more nutritious foods, and focusing on improving my mental well-being I am feeling much less self conscious.  Keeping my emotions in check is a huge downfall for me.  I am going to focus on the subtle mind exercise and getting my mind to the unity consciousness state.  Once I can learn to process what is going on around me, and not act before thinking, I will be a much happier, healthier individual, mentally anyways.  I cannot tell you how much my life has changed just since beginning this area of study less than a year ago.  I truly believe I was pushed in this direction by a higher power so that I could see the problem areas in my life, and correct them before it was too late.  Regardless of whether or not I find the career I have been dreaming of with this degree, I believe that it has been worth it because of all of the positive lifestyle choices I have made.  I am a worthy of all of the great things I have in my life, and I have to remember that. 

Unit 5

I had to go about this weeks preparations a little differently because after I got about 4 minutes into the exercise my CD was just a bunch of static.  Luckily the book also walks you through the exercise so I think I got the just of the exercise, but probably not as well as if I would have just by being able to listen along.  To me it seems like the subtle mind exercise should be mastered before moving on to the loving kindness exercise.  While the loving kindness exercise incorporates a lot of techniques with other people, the subtle mind exercise focuses more about training our minds and focusing on ourselves.  The main part of this exercise is focusing on our breathing and trying to not let outside activity distract from concentration.  It suggests acknowledging the outside activity and then letting it go.  I found this exercise equally as difficult as the loving kindness exercise because I could not let go of the outside distractions.  I found myself getting annoyed that the kids would not be quiet or wondering what my dogs were doing outdoors.  I attempted to regain focus on my breathing, but it seemed every time a different thought would pop into my head.  When the practice started, and Dacher mentioned how this exercise would teach us to react less to situations and have greater patience I was very excited.  I am still very excited about achieving these outcomes so I will continue to practice this exercise.  Hopefully figuring out what is wrong with my CD in the mean time so that I can focus more of my attention towards breathing then reading.  When choosing whether to focus on this exercise or the loving kindness exercise I believe this will be my top priority for now.  Once I can learn to be a more patient individual, I should be able to grasp the idea of breathing in others pain and suffering. 

Developing a strong inner health can become our greatest healer (Dacher, 2006).  Sound spiritual health allows us to dismiss aspects of our life that may cause problems with both our mental and physical well being.  Because the thoughts that we process in our mind are distributed throughout our body, having positive thoughts, and patience will spread throughout the rest of our lives.  We can remedy physical symptoms with a sound spiritual health and have better relationships with the people around us.  If we allow negative thoughts to take over, we will be causing harm to our bodies and social life.  I personally believe that my social relationships would be much better off if I could learn to incorporate the loving kindness and subtle mind exercises into my daily life.  I am in great need of having less of a reaction to situations.  My husband would be delighted if I stuck with these exercises and made these changes in my life.

Unit 4 Mental Workout

Well, what did I think of Dacher's Loving Kindness exercise?  I think it was a difficult task.  I found it hard to concentrate, and even harder to imagine soaking up someone that I dislikes suffering.  This is a task that will definitely require practice.  If I could actually learn to understand the technique and not simply consider it as a relaxation exercise, I do believe it would be extremely beneficial.  I'm sure we are all aware after Wednesday's seminar that I have work to be done in the spiritual wellness department.  I do realize that I have "issues", but getting them corrected is another story.  I am attempting to make the changes in my emotional behavior it is just a task that is going to require a lot of persistence on my part.  Tonight I am having my first test on how far I have come in the process.  My husband and boys are attending a WWE performance, and my daughter is spending the night with her grandma so mom is left home alone.  I do not like being alone.  It makes me feel left out, and not needed.  I had my first setback less than two hours after my boys left.  My son text me to tell me they were eating at my favorite restaurant.  I proceeded to get angry, and text my husband to let him know it.  I quickly recognized the problem and let it go.  This is a GREAT improvement for me.  I know this is going to be a slow process, but I really hope that I can continue to use Dacher's advice, and regularly perform the loving-kindness exercise to help make myself a better person. Learning that we must love ourselves before we can love others has really opened my eyes.  I do not love myself, and if I want to give the best of me to my family, which I do, I need to learn that I am absolutely wonderful just the way I am.  I don't need others to make me feel complete.  I need to get there on my own.  Wish me luck!!  Until I have had time to properly experience the process, I do not feel that I can determine whether or not I would recommend this exercise.  I think I will need to determine that when I am more adjusted to the process.

A mental workout is exercise for your mind to achieve health, happiness, and wholeness kind of like running is for your body.  I must say that I am a little overwhelmed at the thought of spending an hour a day on a mental workout.  I have a hard enough time fitting in work, school, family, and physical activity.  I guess the best thing to do is to start slow and add a little bit here and there throughout the day.  I have taken on this same approach with physical activity.  It's probably kind of strange, but since I am having such a hard time finding the time to go to the gym, I have started doing 10 squats every time I use the restroom.  It's part of my routine now, like washing my hands.  I also throw in a few desk push-ups throughout the day.  By now I'm sure you all think I'm crazy.  Allowing this time each day to focus on our mental well-being has been proven to increase an individuals psychospiritual life.  It expands our consciousness, and opens our heart allowing us to focus on what is important to us, and not petty things that can bring us down. 

Here's to hoping I can make the necessary changes to my life to become the best wife and mother that I can be.  Out of everything there is in life, that is absolutely the most important thing to me.  For ten years my family has put up with the not so "together" Dawn, it's time to give them what the deserve.

Unit 3

Well, it looks like I am a little behind on my blog post this week as well as all aspects of my well-being.  Currently, I would rate my physical well-being at a 5.  I have went down hill a little on my physical activity the last couple of months.  I know it is no excuse, but being an accountant I tend to be a little busy this time of year.  April 15th thru December 31st I only work an average of 30 hours each week so I have a lot more time to get to things done.  I am trying to keep myself going, but I have a hard time staying on target.  My spiritual well-being I would say to be around a 4 because I really need to work on this area in my life.  It is kind of something that gets put on the back burner, and I never really make it that far.  My psychological well-being I would rate a 7 because I feel I am making great improvements in this area of my life.  There is always room for improvement, but when I compare the way I think, feel, and act today with this same time last year I can see vast improvements.  I credit my decision to go into the health and wellness field with all of the improvements that I have made over the past several months.  Before starting this degree I never exercised, had terrible self-esteem, and a bad temper.  I am learning the benefits in changing my lifestyle, and am becoming a much better person because of it.  The goals that I would like to achieve in these areas are to increase my physical activity to five days each week including cardio, strength training, and flexibility.  In order to do this I am going to get back on the schedule that I set for myself, and go to the gym three days per week performing cardio activities as well as strength training exercises, and walking with a friend or doing yoga on at least two other days of the week.  I have learned that walking with a friend is not only great exercise, but also a great way to vent and alleviate stress.  My goal for my spiritual well-being is to perform meditation practices at least three days per week to help gather my thoughts, and focus on what is important in my life.  My goal for psychological well-being it to continue to make efforts to be a better person by practicing my stress management techniques, learning that not everyone is like me and they don't handle situations the same way that I do.  Also, I intend to continue to provide time in my schedule to spend with my family and friends, and not dwell on all of the work that I have to do.  In order to help me follow through with these goals and ideas I need to update my to-do list allotting time for all of the priorities that I have in my life, and remember not to stress because everything will get done if you try, it always does. 

I listened to The Crime of the Century exercise, but I have a hard time imagining colors of lights coming from my body.  I absolutely love the guided relaxation deep breathing exercises, but when they incorporate mental imagery I have a hard time visualizing, and because am trying so hard to get myself to visualize I don't relax.

Autogenic Training

Did everyone enjoy that exercise as much as I did?  I am truly a fan of guided relaxation techniques.  I believe that autogenic training is a great way to relax our body.  I liked the analogy of our muscles being like a sponge, and the more relaxed they are the more flexible they are.  I am convinced that there is a reason that I was directed into this field of study.  Even though my final goal for my career is public health, I feel I was steered in the direction of health and wellness to better my life.  I have always been a very emotional person that tends to fly off the handle at the slightest of situations, but after taking several classes I now know that there are ways to calm myself so that does not happen, and I will be a healthier happy person because of it.